Wed, Jan 10, 2018

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
Bench Press
• 3 sets of 5 reps, work up to 80% of 1RM

Slow Tempo Strict Pull-up
• 3 sets of 5 reps, work up to 80% of 1RM

Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

Conditioning
3 rounds for max reps:
3 min AMRAP:

• 3 Deadlifts 225/155#
• 6 Push-ups
• 9 Box Jump Overs 24/20”
1 min Rest